23 April 2014

WEDNESDAY 140423

Kettlebell Wednesday!

Today we are going to develop our Shoulder Press strength, then transition into a demanding metabolic workout involving the Double Under and Kettlebell Swing.

Shoulder Press 5, 3, 1, 1, 1, Repetitions

Rest as needed then,

10 rounds of:
1 minute of Double Unders
Rest 15 seconds
30 seconds of Kettlebell Swing
Rest 15 seconds

Note: Weight on the Kettlebell swing is up to 53lb. for men and 35lb. for women. Weighted jumps may be substituted for the Double Under. For the Shoulder Press, work up to a new 1 Repetition Max.

Gymnastics Coach Alex Weltzel

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Beginning next Wednesday, April 30, 2014, from 1:30 PM to 2:30 PM, our very own Alex Weltzel will be teaching our new weekly Gymnastics Class. Alex brings a wealth of credibility, knowledge and passion to the gym, and his ability to teach the Gymnastic movements is awesome. Thank you Alex for joining our Specialty Team of Instructors at the gym, we are excited to learn from you!

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22 April 2014

TUESDAY 140422

On a 10:00 Running Clock:

Run 800 Meters,

In the remaining time, As Many Rounds As Possible of:

5 Pull-ups
10 Push-ups
15 Squats

Rest 5:00 then,

On a 10:00 Running Clock:

Run 800 Meters,

In the remaining time, As Many Rounds As Possible of:

5 Handstand Push-ups (or incline Push-ups)
10 Single Leg Squats (Use deepest range of motion possible)
15 Pull-ups

Note: Every repetition counts in this workout, and the run will cut into your time for repetitions – so run at a pace that’s quick, yet still leaves some room in the tank. The second AMRAP, involving Handstand’s and “Pistols” or Single Leg Squats, is extremely challenging. We will be teaching modifications for these skills during each class.

Roberto and Bre get their Rope Climbs!

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The CrossFit Amundson Olympic Lifting Class is tonight from 7:00 to 8:00 PM.

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Women’s liberation is the liberation of the feminine in the man and the masculine in the woman.” - Corita Kent

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21 April 2014

MONDAY 140421

CrossFit Hero Workout “DT”

Five rounds for time of:
Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: We will begin each class with review of the Deadlift, Clean and Jerk techniques. Weight for men is up to 155lb. and women 95lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Race Time!

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What a photo! As Aaron pushes the weighted sled with Areli sitting on top, Justin inches out Greg on a weighted tire pull race in the background. Only Dorie could capture a photograph like this.

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Please note there is both Krav Maga and Yoga tonight. We look forward to seeing you there!

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WODcationSM Santa Cruz is now taking reservations for the summer of 2014. We anticipate these vacations booking quickly! If you are a CrossFit Affiliate Owner in a “Vacation Destination” location, and are interested in becoming a WODCation Affiliate Owner, please send an e-mail to: Greg@CrossFitAmundson.com.

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20 April 2014

SUNDAY 140420

Happy Easter! Please note our gym will be closed for Easter Sunday. We encourage you to spend this day with family and loved ones, and to enjoy the amazing Santa Cruz outdoor delights.

Summer Lecture Series 2014

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Join us at 5:00 PM on Saturday, June 7, 2014, to hear renowned “Success Coach” Ken Gray speak about, “The Power of the Mind.” Back by popular demand, the CrossFit Amundson Summer Lecture Series features topics ranging from Leadership, to Forgiveness, to Personal Success. The speakers are well respected in their field, and are eager to share their life experiences with our Athletes. The lectures include free food and drink, and are open to members of the public. Space is always limited in these events, and last summer, every lecture sold out. We look forward to seeing you at the first of this exciting addition to our summer program.

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19 April 2014

SATURDAY 140419

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts tomorrow. The first workout will start at 10:00 AM and will be free to the public and appropriate for all skill levels. The second session will begin at approximately 11:30 AM and is only for members of CrossFit Amundson. Open gym will be from 12:00 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Fitness Outside the Box!

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Run When You’re 25 For A Sharper Brain When You’re 45 by Maanvi Singh, NPR.

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18 April 2014

FRIDAY 140418

As Many Rounds As Possible in 7:00 of,

100 Double Unders or 200 Weighted Jumps
Shoulder to Overhead, 30 Repetitions
100 Double Unders or 200 Weighted Jumps

Bonus Round! If the Athlete is, at a minimum, able to complete all 230 repetitions (or 430 using the Weighted Rope) within the 7:00 time limit, the Athlete will continue with the following;

As Many Repetitions As Possible in 3:00 of,

Shoulder to Overhead

Note: Prescribed weight is 115lb. for men and 75lb. for women. Athletes at the advanced level should strive for Double Under’s and the Push-Jerk technique on the Shoulder to Overhead. Every repetition will “count” as a point in this workout. We anticipate many of our Athletes continuing onto the final round: Can anyone achieve more than 250 repetitions?

CrossFit Theseus, Redlands Police Department, Inaugural Workout

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“Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” - James Allen

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I have had the opportunity in my career to be a part of our Gang Unit, SWAT team, Narcotics unit, and Patrol teams. During my time on each unit I have witnessed first hand the benefit of implementing CrossFit into my life and those around me at the Redlands Police Department. High Intensity and Constanly Varied, Unknown and Unknowable? Imagine jumping out of a car without any notice while carrying 30 pounds of extra gear, chasing a suspect over a 4 foot fence and then a 6 foot fence, and taking him into custody after wrestling with him for 30 seconds to a minute. And in the end you’re not even breathing hard! I can tell you there is no better way to prepare for that scenario than CrossFit, and I have found no other program that has a more direct application to what we could possibly face on a daily basis. I can personally tell you that CrossFit has changed the lives of several members of the Redlands Police Department and will continue to be the primary strength and conditioning program for years to come.” – Esteban Valenzuela, Redlands Police Officers Association

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17 April 2014

THURSDAY 140417

Deadlift 3-3-3 Repetitions
Strict Pull-up 3-3-3 Repetitions

Rest as needed then,

As Many Rounds As Possible in 7:00 of,

7 Deadlifts
7 Lateral Bar Over Burpee

Note: Work up to a 3 Repetition Maximum (3RM) lift on the Deadlift. Then, use 50% of that load for the AMRAP. For the Strict Pull-ups, use the least amount of assistance as possible. Advanced Athletes should challenge themselves with a weighted Pull-up. Compare todays weight, capacity on the Pull-up and time for the AMRAP to this same workout, performed on January 15, 2014.

Luke is a True Warrior

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Join us tonight from 6:00 to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class. Beginning in May, 2014, we will be adding two morning Yoga classes to our schedule. The CrossFit Amundson Yoga and Mobility Program is a free class to all CrossFit Amundson Athletes. We are also allowing members of the public to enroll into our Yoga and Mobility Program for a limited time at $35.00 a month. If you are not a member of our gym, and are interested in starting in our Yoga and Mobility Program, please e-mail Info@CrossFitAmundson.com.

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16 April 2014

WEDNESDAY 140416

Kettlebell Wednesday!

Five Rounds for Time of:

Run 200 Meters
15 Kettlebell Swings
Run 200 Meters
15 Hand Release Push-ups

Rest as needed then,

3 Rope Climbs using the most challenging technique available to you.

Note: This workout was “battle tested” on Saturday during an EPIC Van Ride and Outdoor Workout at Soquel Track. Prescribed weight for men is 53lb. and women is 35lb.

Suns out – Guns out!

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“Love the moment and the energy of that moment will spread beyond all boundaries.” - Corita Kent

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15 April 2914

TUESDAY 140415

Clean and Jerk 5, 3, 1, 1, 1, Repetitions,

Rest as needed then,

As Many Rounds As Possible in 7:00 of,

9 Power Cleans
6 Chest to Bar Pull-ups
30 Double Unders or 60 weighted jumps

Note: Work up to a new 1 Record Max (1RM) on the Clean and Jerk today. The long-term gym goal is for everyone to be able to Clean and Jerk their bodyweight. On the AMRAP, prescribed weight for men is 135lb. and women is 95lb. This is an awesome workout!

Namaste!

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We are so happy and grateful for the growth of the CrossFit Amundson Yoga and Mobility Program. Beginning in May, 2014, we will be adding two morning Yoga classes to our schedule. The CrossFit Amundson Yoga and Mobility Program is a free class to all CrossFit Amundson Athletes. We are also allowing members of the public to enroll into our Yoga and Mobility Program for a limited time at $35.00 a month. If you are not a member of our gym, and are interested in starting in our Yoga and Mobility Program, please e-mail Info@CrossFitAmundson.com.

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14 April 2014

MONDAY 140414

Four Individually Timed Rounds of:

Run 400 Meters
21 Repetition Bench Press

Note: Prescribed weight for men on the Bench Press is 135lb. and 85lb. for women. No more than 4 minutes rest between rounds. Who can complete each individually timed round in under three minutes? Compare todays effort to January 29, 2014. Reminder the CrossFit Amundson Yoga and Mobility Class meets tonight from 6:00 to 7:00 PM at our Krav Maga studio.

Lee, Greg and Britain battle on the “Devils Tricycle”

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Our friends at Assault Bike Products graciously donated a brand new Assault Bike to our gym as a gift to Greg Amundson for his help promoting their new product. This new bike is absolutely amazing. During the 2013 CrossFit Games, Greg met the founder of Assault Bike Products, Rohan Burdett, in “Vendor Village” and Greg gave the Assault Bike a go. After a minute of full effort, Greg looked at Rohan and said, “This thing is awesome!” The bike is custom made with CrossFit in mind, to include a “Tabata Interval” programmed into the computer monitor. Special thanks to Rohan and all our friends at Assault Bike Products for this awesome gift.

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This week, we are bringing back our “Open, Close, Push, Pull” warm-up. Following our Warrior Yoga, Joint Rotations and Conditioning Drills, Athletes will have approximately seven to ten minutes to continue their warm-up on their own. The “Open, Close, Push, Pull” is an excellent time to work on skill development and to ensure each Athlete is prepared for the workout of the day. Our Coaches will be available to help explain the “Open, Close, Push, Pull” and to provide recommendations for skills and techniques during this time of class.

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Greg Amundson explains the “Open, Close, Push, Pull” warm-up [video]

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